9 immunity boosting foods experts recommend eating regularly

Can certain foods support immune recovery when you are sick?

According to Suri, “When you are sick, the focus should be less on trying to ‘boost’ immunity and more on giving your body what it needs to recover. I naturally gravitate towards very simple, nourishing food when I’m unwell: khichdi, dal, soups, cooked vegetables, yoghurt if I tolerate it, some fruit and lots of fluids.”

Protein is also important when you are unwell, even if your appetite is lower than usual. The body still needs amino acids for repair and immune function, so including sources such as dal, yoghurt, paneer, tofu or eggs can be helpful.

Hydration is another factor that is often overlooked. If you have had a fever, vomiting or diarrhoea, fluids and electrolytes become even more important.

A simple immunity boosting recipe

Kaur suggests a simple recipe using immunity boosting foods such as ginger, fresh turmeric, lemon and salt. It provides electrolytes and some micronutrients, but it should not be treated as a replacement for a balanced diet.

You’ll need:

• 1/2 inch ginger
• Fresh turmeric
• Juice of 1 large lemon or 2 small lemons
• 1 tsp Celtic salt

How to make it:

Blend all the ingredients together and strain the mixture to remove the fibre, creating a concentrate. Add 100ml of the concentrate to 150-200ml of water and sip.

You can also mix the concentrate with coconut water. Coconut water naturally contains potassium and small amounts of other electrolytes. Freshly squeezed orange juice can also contribute potassium and vitamin C, although these drinks should be enjoyed in appropriate portions rather than treated as a complete solution.

How to be careful with fresh produce during monsoon

The monsoon can bring a higher risk of food and water borne infections, making food safety particularly important. Rather than avoiding fresh produce, buy it from reliable sources, wash it thoroughly and eat it while fresh.

Kaur explains, “During the monsoon, rinsing fruits and vegetables under running tap water is not enough. Instead, soaking produce in clean water with a small amount of baking soda for around 10-15 minutes, followed by a thorough rinse can help loosen dirt, soil residue and some surface contaminants.”

For leafy vegetables and produce that may harbour insects, soaking can also sometimes bring out worms or larvae that may otherwise go unnoticed. “If you do find anything like that, it is an immediate cue to discard or thoroughly reassess that particular produce.”

She also emphasises that the focus should be on smarter sourcing, proper washing and freshness, rather than eliminating raw produce from the diet as a whole.

Common misconceptions about immunity boosting foods

One of the biggest misconceptions is that a single food can dramatically strengthen your immune system or prevent illness. As Suri explains, “Immunity really comes down to how well you nourish yourself consistently. I do not believe there is one magical food that suddenly makes your immune system stronger.”

Instead, focus on getting a variety of nutrients through your daily diet. Suri also believes protein is often overlooked when discussing immunity. The body needs adequate protein to repair, recover and function well, which is why foods such as dals, beans, yoghurt, paneer, tofu, nuts and seeds can all play a role.

Gut health matters, too. A large amount of immune activity is connected to the gut, so Shah recommends including fermented foods and plenty of fibre from vegetables, fruits and legumes.

Finally, more is not always better. No food should be consumed in excessive quantities simply because it offers a particular health benefit. Kaur tells us, “Overconsumption of foods such as turmeric, ginger, lemon or Indian gooseberry (amla) can cause gastrointestinal discomfort and in some people, aggravate acid reflux or digestive symptoms. Treating these foods as immunity medicines is, therefore, taking the concept too far.”